Gut Health, Wellness

Why Should I Care About Inflammation Anyway?

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A comprehensive list of inflammation causing and anti-inflammatory foods to KNOW ABOUT!

In October of this year I attended a medical conference by the Academy of Integrative Pain Management. It was fascinating and a HUGE topic was nutrition, leaky gut syndrome, and the anti-inflammatory diet.

Pro Inflammatory Diet Food List And Anti   Inflammatory Diet Food List - Why Should I Care About Inflammation Anyway?

I’d like to share some resources that were VERY helpful for both myself and my patients. Before we start talking about what to include, lets talk about what to EXCLUDE

Pro-Inflammatory Foods (THINGS TO AVOID)

  • Alcoholic beverages (>1-2 drinks/day)
  • Breakfast cereals with >7 grams sugar per serving
  • Candy AND other processed white sugar
  • Canned foods (fruit, vegetable, other)
  • Chips, processed snacks
  • Jams, jellies, syrups (those not 100% fruit)
  • Fried food
  • Soda and “fruit” drinks
  • Smoked, canned or processed meat (hot dogs, deli meat with nitrates)
  • Refined, carbohydrates (bread, pasta, crackers, bagels, muffins, cookies, pies, cakes)
  • White flour
  • Sugar and high fructose corn syrup
  • Trans fats (Hydrogenated fats)
  • Vegetable oils (corn, cottonseed, peanut, safflower, soybean) ï‚· Food going bad or too ripe Burned or charred food

These seem pretty self-explanatory but its a good reminder that these foods directly CAUSE inflammation in the body which again can lead to issues like leaky gut syndrome

Inflammation is a natural response to injury. When our body’s natural pro–inflammatory and anti– inflammatory forces are out of balance, we are in an “inflammatory “ state. We can use DIET to bring us back into balance! AWESOME

Inflammation is the common thread of many chronic diseases: heart disease, cancer, diabetes, autoimmune diseases, obesity, and others). In the short-term, inflammation is an important process for our health and allows our bodies to heal themselves after surgery and injury.  BUT chronic inflammation is something we definitely want to reduce.

There are also multiple compounds in our environment such as industrial chemicals, pollution, pesticides, alcohol and tobacco, can promote inflammation. There are a few simple guidelines

1. Eat the rainbow! Consume 5-9 servings of fruit and veg daily

2. Consume healthy fats: no trans fats, emphasize Omega 3 fats

3. Eat a low –glycemic ( low sugar) foods

4. Eat a balance of plant and animal protein

5. Use spices liberally (most are anti-inflammatory)

THINGS TO EAT!!! (especially those things with *asterisks*)

VEGETABLES (especially those with asterisks)

  • *Kale
  • broccoli
  • cabbage
  • *Onion,
  • garlic
  • leeks
  • shallots
  • *Leafy greens (chard, kale, collard, etc.)
  • Asparagus
  • Lettuces and spinach
  • Carrot
  • Winter and summer squash
  • *Beets
  • Green and yellow beans
  • Peppers ( all colors)
  • Avocado
  • Pumpkin S
  • *sweet potato

Fruits

  • Apples
  • *Berries
  • *Cherries (black)
  • Oranges
  • grapefruit
  • *Pomegranate

Nuts and Seeds

  • Walnuts
  • *Almonds
  • Cashews
  • *Flax seeds 
  • sunflower seeds
  • Hemp seeds
  • Chia seeds
  • Sesame seeds

Meat Fish and Eggs

  • *Wild, cold-water fish (fish oil)
  • Pasture-fed meat and poultry if possible Omega-3 rich-eggs (pastured eggs)

Beans

  • garbanzos, lentils, black beans etc

Spices

  • Basil
  • *Green tea
  • Nutmeg
  • *Black pepper
  • *Garlic Parsley
  • *Ginger
  • Hot peppers
  • Oregano, Basil, Rosemary
  • *Clove
  • *Cinnamon
  • Turmeric

Oils

  • Extra virgin olive oil
  • *Flaxseed oil (rich in omega 3 fatty acids)

AND FOR A TREAT?….. Dark chocolate mmmmmm

 

 

 

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